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Bowl of Italian lentil soup garnished with parsley and parmesan cheese

Italian Lentil Soup (Zuppa di Lenticchie)

Hearty, nourishing Italian lentil soup with aromatic vegetables, herbs, and Parmesan. A comforting one-pot meal that's budget-friendly and naturally gluten-free.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 6 portions
Course: Main Course, Soup
Cuisine: Italian, Mediterranean
Calories: 285
Ingredients Equipment Method Notes

Ingredients
  

  • 3 tablespoons extra virgin olive oil
  • 1 medium brown onion peeled and finely diced
  • 1 large carrot washed and finely diced
  • 2 ribs celery finely diced
  • 3 cloves garlic finely chopped
  • 1 cup dried brown lentils 200g
  • 14 oz crushed tomatoes 1 tin
  • 5.5 cups vegetable stock
  • 1 piece Parmesan rind about 3 inches
  • 0.25 teaspoon dried red chili pepper flakes
  • 1.5 teaspoons dried basil
  • 1.5 teaspoons dried oregano
  • 1 teaspoon fresh rosemary finely chopped
  • sea salt and freshly ground black pepper to taste
  • 2 tablespoons flat-leaf parsley finely chopped, for serving
  • extra virgin olive oil for drizzling
  • Parmesan cheese freshly grated, for serving

Equipment

  • Large saucepan
  • Wooden spoon
  • sharp knife
  • cutting board

Method
 

  1. Heat the olive oil in a large saucepan over medium heat. Add the diced onion, carrot, and celery and sauté gently for about 5 minutes until the vegetables soften and the onion becomes translucent, stirring occasionally.
  2. Add the garlic and sauté for one minute. Then, add the lentils, crushed tomatoes, vegetable stock, Parmesan rind, chili flakes, basil, oregano, and rosemary.
  3. Bring to the boil, then lower the heat and simmer for 30-40 minutes, stirring regularly, until the lentils are cooked. If the soup is too thick, add a little extra stock.
  4. Just before serving, add the chopped parsley and stir well. Check that the seasoning is to your liking. Ladle the soup into bowls, discarding the parmesan rind. Drizzle with extra virgin olive oil and serve with grated Parmesan.

Notes

Lentil Types: Brown and green lentils take 30-40 minutes to cook and hold their shape well. Red lentils take 25-30 minutes. For vegan version, omit the Parmesan rind and cheese. If using dried rosemary, use about ⅓ teaspoon as it is more concentrated than fresh. Can be customized with baby spinach or small pasta.